This program is designed for people who are new to the weight room and are wanting to train in a way that will enhance their athletic performance. It will be an 8 week, 4 days per week program. Each day will be total body. Take note that because this is a beginner program, there will be a high number of repetitions in the initial weeks. This is in order for you to build foundational strength and to practice movements you may be unfamiliar with. Percentages may not be as useful in this program as you most likely do not have a base 1RM to use, instead, choose weights that will be challenging to you for the prescribed number of reps, but that will not lead to failure. If you have a fairly recent 1RM, you can utilize the percentages. Focus on quality over quantity. Make every rep a good rep, and do not sacrifice quality in order to reach a desired number of reps. 7 good reps is better than 12 sloppy ones.
A1
Back Squat
4 x 15 @ 50, 55, 60, 65 %
A2
Box Jump
4 x 4
B1
DB Shoulder Press
3 x 15
B2
DB Lateral Raise
3 x 15
B3
DB Front Raise
3 x 15
C1
Lat Pulldown
4 x 15
C2
Band Face Pull
4 x 15
C3
Bent Over Rear Delt Fly
4 x 15
D1
Lateral Lunge
3 x 6
D2
Side Plank w/Leg Lift
3 x 12
D3
Dead Bug
3 x 5
A1
Bench Press
4 x 15 @ 50, 55, 60, 65 %
A2
Push-Up
12, 10, 8, 6
B1
DB Reverse Lunge
4 x 7
B2
Split Squat Jump
4 x 4
B3
Skaters
4 x 4
C1
Standing Single Arm Cable Row w/Squat
4 x 7
C2
T-Bar Row
4 x 15
C3
Band Pull-Apart
4 x 10
D1
Plank w/Shoulder Taps
3 x 0:45
D2
Bird Dog
3 x 7
D3
Banded Scapular Retraction
3 x 12
A1
Trap Bar Deadlift
4 x 12 @ 50, 55, 60, 65 %
A2
Goblet Squat
4 x 15
B1
Seated Cable Row
4 x 15
B2
1-Arm DB Row
4 x 15
C1
Single Arm DB Bench Press
3 x 15
C2
Front Plate Raise
3 x 15
D1
Single Leg RDL
3 x 8
D2
1/2 Kneeling KB Halo
3 x 5
D3
Plank
3 x 0:45
A1
Chin-Up
9, 7, 5, 7, 9
A2
Incline DB Bench Press
4 x 15
B1
Squat Jump
3 x 8
B2
Med Ball Slam
3 x 12
B3
Split Stance Rotational MB Slam
3 x 7
C1
TRX Row
3 x 15
C2
Banded Tricep Pushdown
3 x 15
C3
Banded Bicep Curls
3 x 15
D1
Reverse Crunch
3 x 15
D2
Hollow Hold
3 x 0:30
D3
Single Leg KB Pass
3 x 8
B.S. in Kinesiology. Strength and Conditioning coach. Lifelong martial artist.